Fruits

• Apples not only help keep illnesses like cancer and heart disease at bay; a medium apple also packs 20 percent of your daily recommended fiber intake with less 100 calories and no fat. Fiber helps keep hunger in check.
  
  

Vegetables

• Raw or steamed vegetables such as broccoli and carrots are high in fiber with an almost negligible amount of calories.
  
  

Whole Grains

• Once again, fiber is a key nutrient, but whole grains such as wheat germ also are densely packed with vitamins, minerals and numerous health benefits.
  
  

Protein

• In a 2005 study conducted by Pennington Biomedical Research Center and published in the Journal of the American College of Nutrition, subjects who consumed two eggs for breakfast were more satisfied and less hungry 3.5 hours later than those who had eaten a bagel.
  
  

Soup

• Broth-based or vegetable puree soups are filling by virtue of the space they occupy in the stomach. Curb hunger by starting a meal with soup, but avoid high-calorie cream soups and chowders.